Preventing Back to School Backpack Pain

It’s that time of year again; time to get the kids ready and send them back to school. This includes a new backpack. Choosing the right backpack and using it correctly prevents injury and provides comfort while easily carrying school books and supplies.

The Right Backpack for Your Child


Carrying a backpack can cause pain and discomfort. The repeated strain can cause injury to the neck, back, and shoulders. In order to avoid injury, it’s important to choose a backpack that is the appropriate size for your child. You should look for backpacks with two, evenly-spaced, wide and padded straps. Finding one with a padded back and a waist strap will provide extra support and comfort for your child.

Keeping it Light


If your child carries a heavy load of books back and forth this year, you may want to consider buying them a backpack with wheels. This feature keeps the heavy weight off of their back and helps to prevent backpack-related injury. If they will be carrying a backpack, suggest that they carry some of their books in their arms to evenly balance out the weight. Remind your child to visit their locker regularly to exchange books instead of carrying their full load all day.

How to Prevent Injury


Be certain that your child always uses both shoulder straps. Tighten the straps to keep the backpack close to the back. A crossbody bag is another great option. Teach them to always place heavier items low and towards the center of the bag. Remind your child to never suffer through carrying the backpack if it is too heavy. They should pack only what they need into their backpack. Remind your child to always bend at the knees to properly lift the backpack.

If your child is complaining of back, neck, or shoulder pain it could be a sign that their backpack is too heavy or being carried improperly. If the pain continues or worsens you should seek treatment. Make them an appointment with Oliver Chiropractic Wellness Clinic by calling [sc name=”tel-ocwc”] today.

Why portion control matters in weight loss

At the beginning of the year, you may have made weight loss one of your main goals. You probably even went ahead and bought clothes two sizes smaller, to serve as motivation for your weight loss goal.

When it comes to losing weight, managing your dietary habits will likely have the greatest impact. One of the simplest things you can do is practice portion control. It’s been said time and again that weight-loss battles are won in the kitchen.

 Ways To Control Your Portions:

  • Do not skip your meals
    If you ate three meals in a day with a snack in between, you would significantly reduce your chances of overfeeding. Skipping a meal means that you may be more prone to indulge in a large meal to satisfy your hunger. Eating regularly also speeds up your metabolism, and you end up storing less fat. Start your day with a healthy breakfast. Consider a protein shake mixed with vegetables and fruit; or a boiled egg served with mixed vegetables and fruit. For snack time, a handful nuts or trail mix are great options that will allow you to eat your lunch and dinner in controlled quantities.
  • More Protein
    The quality of what you have on your plate makes all the difference. Complexcarbsand protein keep you fuller for longer. If your hunger pains are toned down, you are less likely to eat all the time. Additionally, proteins in your diet help to build muscle which increases your ability to lose those extra pounds. Excellent sources of protein include black beans, lentils, eggs, and lean cuts of meat.
  • Make Use of a Kitchen Scale
    You may be as guilty of trusting your eyes’ judgment as I am. Aren’t we all? While you may believe your eyes know what a half ounce of an ingredient looks like; there is the possibility of being inaccurate. In some cases greatly inaccurate. So it may be best to make use of a kitchen scale. When you weigh your food, you reduce the chances of overestimating the quantity. Now, I know this sounds tedious. Consider the fact that you may not use the scale all the time once you begin to better understand your portions. It’s a just a good place to start.

Weight loss may not be as difficult as we make it out to be. However, it only becomes easy when you become the master of the portion and quality of food that makes it to your plate. When you learn the art of curbing your cravings and eating less food, you gain control of your body.

Weight loss will require efforts in dietary habits, exercise and physical activity as well as removing self-limiting thoughts. At Oliver Chiropractic Wellness Clinic our services are aimed at supporting you in reaching your goals. Book an apointment at [sc name=”tel-ocwc”]